Weightlifting Wednesday Dec. 3rd

Strength
Back Squat
5@ Warm up
3 Squat pause @ 40-50%
5 @ 75%
3 @ 85%
1+ @ 95%

Weightlifting
High pull/Hang Snatch 3-3-3-3
Split Jerk 2-2-2-2 (light/work on speed)
Bent Rows 5-5-5-5-5

WOD 12:00min AMRAP
Ascending ladder by 5
slam balls
WBSU
Plate Step ups